Tender, flaky fish marinated in a classic blend of yogurt and aromatic Punjabi spices, then grilled or baked to smoky perfection. This restaurant-style appetizer is surprisingly easy to make at home and perfect for any gathering.
Prep20 min
Cook15 min
Soak30 min
Servings4
Serving size: 4 pieces
296cal
30gprotein
14gcarbs
Ingredients
500 g Cod Fillets (Cut into 1.5-inch cubes. Other firm fish like Kingfish (Surmai) or Tilapia also work well.)
1 cup Hung Curd (Ensure it's thick to help the marinade cling to the fish.)
2 tbsp Besan (Lightly roasted in a dry pan for 2-3 minutes until fragrant.)
1 tbsp Ginger Garlic Paste
2 tbsp Lemon Juice (Freshly squeezed is best.)
2 tbsp Mustard Oil (Gives an authentic pungent flavor.)
1 tsp Kashmiri Red Chili Powder (For vibrant color and mild heat.)
A simple yet incredibly aromatic rice dish, where fluffy basmati grains are tempered with cumin seeds. This restaurant favorite is the perfect side for any Indian curry and comes together in minutes.
A comforting and classic North Indian lentil dish. Creamy yellow lentils are cooked until tender and then topped with a fragrant tempering of spices sizzled in ghee. Perfect with steamed rice or roti.
Protein-packed Fish Tikka with aromatic Jeera Rice & gut-friendly Dal Tadka - a soulful, light dinner!
This punjabi dish is perfect for dinner. With 857.1600000000001 calories and 46.11g of protein per serving, it's a nutritious choice for your meal plan.
13gfat
Coriander Powder
0.5 tsp Turmeric Powder
0.5 tsp Ajwain (Carom seeds, aids digestion.)
1 tbsp Kasuri Methi (Crush between your palms before adding.)
1.5 tsp Salt (Adjust to taste.)
1 medium Onion (Cut into 1-inch cubes, layers separated.)
1 medium Bell Pepper (Any color, cut into 1-inch cubes.)
1 tbsp Vegetable Oil (For basting.)
0.5 tsp Chaat Masala (For garnish.)
Instructions
1
Prepare the Marinade (5 minutes)
In a large mixing bowl, whisk the hung curd until smooth and creamy.
Add the mustard oil, lemon juice, and ginger-garlic paste. Whisk again to combine.
Add all the dry spices: roasted besan, Kashmiri red chili powder, garam masala, coriander powder, turmeric powder, ajwain, and salt.
Crush the kasuri methi between your palms to release its aroma and add it to the bowl. Mix everything thoroughly until you have a thick, lump-free marinade.
2
Marinate the Fish (35 minutes)
Gently pat the fish cubes completely dry with paper towels. This is a crucial step to ensure the marinade adheres well.
Add the fish cubes to the marinade. Use a spatula or your hands to gently coat each piece evenly without breaking the fish.
Cover the bowl and let it marinate in the refrigerator for at least 30 minutes, but no longer than 2 hours. The acid in the marinade can start to 'cook' the fish and make it mushy if left for too long.
3
Assemble the Skewers (10 minutes)
If using wooden skewers, soak them in water for 30 minutes to prevent them from burning.
Preheat your oven to 200°C (400°F) or your grill to medium-high heat.
Line a baking tray with aluminum foil and place a wire rack on top. Lightly grease the rack.
Thread the marinated fish cubes onto the skewers, alternating with the cubed onion and bell pepper. Leave a small gap between pieces to ensure even cooking.
4
Cook the Tikka (15 minutes)
For Baking: Arrange the skewers on the prepared wire rack. Bake for 10-15 minutes. At the 8-minute mark, remove from the oven, baste with vegetable oil, and turn the skewers over. Return to the oven and bake for another 5-7 minutes until the fish is opaque, cooked through, and has light char marks.
For Grilling: Place skewers on the preheated grill. Cook for 3-4 minutes per side, turning once, until the fish is cooked and has beautiful grill marks.
For a more charred finish in the oven, switch to the broil setting for the last 1-2 minutes, watching very closely to prevent burning.
5
Garnish and Serve (2 minutes)
Once cooked, carefully remove the skewers from the oven or grill and let them rest for a minute.
Sprinkle generously with chaat masala for a tangy finish.
Serve immediately with fresh lemon wedges, sliced onions, and a side of mint-coriander chutney.
4
Serving size: 1 cup
321cal
5gprotein
57gcarbs
7gfat
Ingredients
1.5 cup Basmati Rice (Long-grain is preferred)
3 cup Water (For cooking the rice)
2 tbsp Ghee (Can be substituted with a neutral oil)
1.5 tsp Cumin Seeds (Also known as Jeera)
1 Bay Leaf (Medium-sized)
1 inch Cinnamon Stick
3 Cloves
2 Green Cardamom Pods (Lightly crushed to release flavor)
1 tsp Salt (Adjust to taste)
2 tbsp Coriander Leaves (Finely chopped, for garnish)
Instructions
1
Prepare the Rice
Place the basmati rice in a fine-mesh sieve and rinse under cold running water until the water runs clear. This removes excess starch and prevents stickiness.
Transfer the rinsed rice to a bowl and cover with fresh water. Let it soak for 20-30 minutes.
After soaking, drain the rice completely using the sieve and set it aside.
2
Temper the Spices (Tadka)
Heat ghee in a medium-sized pot or a deep pan with a tight-fitting lid over medium heat.
Once the ghee is hot, add the cumin seeds. Allow them to sizzle and become fragrant, which should take about 30-45 seconds. Do not let them burn.
Add the bay leaf, cinnamon stick, cloves, and lightly crushed green cardamom pods. Sauté for another 30 seconds until the spices release their aroma.
3
Sauté and Cook the Rice
Add the drained rice to the pot with the tempered spices. Gently sauté for 1-2 minutes, stirring carefully to coat each grain with ghee without breaking them.
Pour in 3 cups of water and add the salt. Give it one gentle stir to combine everything.
3 cup Water (for pressure cooking, plus more as needed)
0.5 tsp Turmeric Powder
1 tsp Salt (or to taste)
2 tbsp Ghee (divided)
1 tsp Cumin Seeds
0.5 tsp Mustard Seeds
1 medium Onion (finely chopped)
1 tbsp Ginger Garlic Paste
2 pcs Green Chili (slit lengthwise)
1 medium Tomato (finely chopped)
0.25 tsp Hing (asafoetida)
2 pcs Dried Red Chili (whole)
0.5 tsp Kashmiri Red Chili Powder (for color, adjust to taste)
0.5 tsp Garam Masala
2 tbsp Coriander Leaves (freshly chopped, for garnish)
1 tsp Lemon Juice (optional, for a tangy finish)
Instructions
1
Pressure Cook the Dal
Rinse the toor dal thoroughly under cold running water until the water runs clear. Drain.
Place the rinsed dal in a pressure cooker. Add 3 cups of water, turmeric powder, and 1/2 tsp of salt.
Secure the lid and pressure cook on medium-high heat for 4-5 whistles, or about 15 minutes, until the dal is completely soft and mushy.
Allow the pressure to release naturally. This extra time helps the dal become even creamier.
Once the pressure has subsided, open the cooker and whisk the dal gently until it reaches a smooth, consistent texture. If it's too thick, add a little hot water to reach your desired consistency.
2
Prepare the Masala Base
Heat 1 tbsp of ghee in a separate pan or kadai over medium heat.
Add 1/2 tsp of cumin seeds and let them sizzle.
Add the finely chopped onion and sauté for 3-4 minutes until it becomes soft and translucent.
Add the ginger-garlic paste and slit green chilies. Cook for another minute until the raw smell disappears.
Stir in the chopped tomatoes and the remaining 1/2 tsp of salt. Cook for 4-5 minutes, stirring occasionally, until the tomatoes break down and the mixture becomes pulpy.
Increase the heat to high and bring the water to a rolling boil.
Once boiling, immediately reduce the heat to the lowest setting. Cover the pot with the lid and let it simmer for 10-12 minutes, or until all the water has been absorbed.
Turn off the heat and let the rice rest, covered and undisturbed, for at least 5-10 minutes. This step is crucial for fluffy rice.
4
Garnish and Serve
After the resting period, open the lid. Use a fork to gently fluff the rice grains.
Garnish with freshly chopped coriander leaves.
Serve hot as a side dish with your favorite dal, curry, or raita.
Pour this onion-tomato masala into the cooked dal. Add the garam masala, stir well, and let it simmer on low heat for 5 minutes for the flavors to meld.
3
Prepare the Final Tempering (Tadka)
In a small tadka pan or small skillet, heat the remaining 1 tbsp of ghee over medium heat until hot.
Add the mustard seeds and the remaining 1/2 tsp of cumin seeds. Allow them to crackle and splutter, which should take about 30 seconds.
Add the whole dried red chilies and hing (asafoetida). Sauté for just 10-15 seconds, being careful not to burn them.
Turn off the heat completely. Immediately add the Kashmiri red chili powder to the hot ghee and give it a quick swirl. This prevents the powder from burning and turning bitter.
4
Combine and Serve
Immediately pour the sizzling hot tempering over the simmering dal. You should hear a satisfying sizzle as the tadka hits the dal.
Stir gently to incorporate the tempering. Stir in the optional lemon juice if using.
Garnish with freshly chopped coriander leaves.
Serve hot with steamed basmati rice, jeera rice, or fresh rotis.
